Day 1
Squat Heavy Single
Clean & Jerk 3×1 @ 75-80%
Clean & Jerk 2×3 @ 65-70-%

AMRAP12
100’ Goblet Lunge 70/50lb
5 Right Arm. Dumbbell Press 70/50lb
5 Left Arm. Dumbbell Press70/50lb
5 Bar Muscle Up

4x
10 Floor Lever
20 Flutter Kicks
30 Russian Twist 15LB


 

Day 2
Deadlift 6×3@50% w. Blue Band
super set with 5 Strict Pull-ups (c2b)

For time
Run 800 M
rest 2 Minutes
3RFT
10 Box Jumps 24/20”
10 Kettlebell Swings 53/35lb
20 Toes-2-Bar
Rest 2 Minutes
800M Run

 


Day 3
Hang Power + Hang Snatch + Snatch x5
2 Misses Allowed

2000M Row x 2-3

(4x250m hard/250m easy)
Rest 4 Min


Day 4
Squat 4×2@85%
Push Jerk 3×3
Super set with 50’ handstand walk

Every 4 Minutes for 20 Minutes:
30/22 Cal Bike
8 Clusters135/93lb

5x
Barbell Rollout x10
Hanging L Hold 15-30 sec
1 Legless Rope Climb


Day 5
Deadlift 5×2@55% w. Blue Band
Super set with 10 Sec hold at top, 10 sec at bottom and 5 ring dips

5RFT
10 Ring Muscle-Ups
100m Sled Push with w/Dball
5 Dball Ground to Shoulder (at 200m turn around)
100m Sled Pull with w/Dball